You are 35% body fat and 170 pounds my trainer said. Wow, even after 4 weeks of exercise, I hadn’t lost any weight. How could this be? I had changed some of my foods, wasn’t eating at night anymore and was taking my supplements.
Why Can’t I Lose Weight?
That was the same question many of the contestants on the Biggest Loser season 1 asked when they would hit a plateau or continuously hit small numbers every week at the weigh in. Recently I did a little Biggest Loser Marathon and observed several things that may help you and I get over the hump and release the weight for good.
Sleep: Quality rest is essential for good health, but it is also a necessity for weight release. Some of the contestants complained of being overtired and not getting any rest. In later seasons you will see the use of C-Pap machines used for many obese and overweight individuals for Sleep Apnea. Sleep Apnea interrupts the sleep too and makes it difficult to lose weight.
For many years I would only get 5-6 hours of rest a night. When I started making myself stay in bed for 8 hours a night, my clothes started feeling looser and my waist shrunk. Now it’s a part of my Total Wellness Plan. If you would like more tips on how to get a good night’s rest, download my Sleep Like a Baby eBook.
Diet Sodas: On the season 1 of the Biggest Loser, the names of the food and drinks are covered up. You can still see 2 of the contestants drinking cans of soda. We know regular soda wouldn’t be allowed on the show so we assume they are diet sodas. You can also see powdered “Lite” drinks. Several times I would see the can in their hands so we can imagine it was probably a regular habit. Studies show that diets with artificial sweeteners have higher incidence of diabetes and can possibly increase your waist size. My opinion is if I were on the Biggest Loser or trying to release weight, I would get off of the diet sodas. If you have to have a soda, go for unsweetened soda water with an ounce of NingXia Red or your favorite essential oil like Lemon or the new Slique Essence oil that has Stevia, a good natural sweetener, already in it.
Not Eating Enough: Many of the contestants thought when they didn’t lose any or a lot of weight that it was because they were eating too much. But in many cases they were not eating enough. Eating smaller portions throughout the day is so beneficial for you. In fact, Bob Harper stated eating 4-6 times throughout the day is the best plan. I would suggest that when trying to release weight, we eat within the first hour of waking up (preferably protein – my favorite is POWER MEAL) and then another 200 calorie meal or snack within 2 hours of your first meal. Be sure not to go over 3.5-4 hours of time between eating for the first 12 hours you are awake.
For example if you wake up at 6am, this is what your eating day might look like:
6:30: Power meal shake
8:30: Hard boiled egg
Noon: Salad with lean meat
3pm: Apple or a half serving protein shake or protein bar
6pm: Turkey loaf with sweet potato
If you want another snack like some fruit or an oatmeal bar, try to get it in at 7 or 7:30pm so you are not eating 3 hours before bed. Which in this example, if you want to get 8 hours of sleep, then 10 pm is bed time.
I am not an expert on what amount of protein, carbs, and fats individuals need to eat during competitive or Biggest Loser type of working out but check out my business coach who went from a size 12-14 to a size 6 eating what most would think would make us fat. I don’t know, all I know is that we need to eat to live and knowing what that is may take some research and experimenting.
Body Fat: For many years I have worked with women who have Fibromyalgia. Most of them are a minimum of 30-100 pounds overweight. Some of which are stubborn cases where the woman does everything right, eats the right foods and takes her supplements etc., but doesn’t lose weight. It is frustrating to me and devastating for them. But I found ONE thing in common with all these stubborn cases.
The number one thing they have in common besides stress is high, high body fat. In fact, many of them have 40-50% body fat measurements. What does having a lot of body fat have to do with losing weight? The higher the body fat, the lower your metabolism. Your metabolism is responsible for how fast you burn calories. So 40-50% body fat can cause your metabolism to go way down.
Some of these women will gain weight on 800-900 calories a day because their metabolism is so slow. So it is important that when you start a new program, start eating more times a day, or even exercising, you HAVE to expect that you may GAIN weight. For an obese individual, say they have 75 pounds to release; this is what their weight loss might look like for several weeks.
Week 1: 6lbs Week 9: 1 lb
Week 2: 2 lbs Week 10: 0 lbs
Week 3: 0 lbs Week 11: ½ lb
Week 4 : +2lbs Week 12: 1 lb
Week 5 : 0 lbs Week 13 : 1 lb
Week 6: ½ lb Week 14: ½ lb
Week 7 : 0 lbs Week 15: ½ lb
Week 8: +1 lbs Week 16: 2 lbs
In fact, many of these women especially those over 50 will not start seeing results from their weight loss efforts on the scale for 3-6 months, but their clothes will fit better, their body fat will go down and they will improve their health.
Medications: Gary from season 1 of the Biggest Loser was on over 10 medications for his Asthma, Acid Reflux, high blood pressure and other ailments. By the seventh week, Gary was off all that medication and had released over 50 pounds. He no longer had symptoms of Asthma or Acid Reflux.
Did you know that certain medications and even over the counter medications have been linked to obesity? Anti-histamines, anti-depressants, anti-inflammatories, and diabetic medicine can either increase your cravings or increase your waistline.
We never recommend getting off medications without your doctor’s consent. But also remember if you are on a weight release program, then you should also be scheduling regular visits to your primary doctors because your medications may be reduced or eliminated. Taking medications you don’t need can be harmful.
Stress: The Biggest Loser contestants are away from their family and friends for weeks on end. No phone calls, no emails, no texts. YIKES! In addition, they are put under stressful living conditions with a variety of personalities all while stressing their bodies to the max. All of which can cause our stress hormone to go out into overdrive. Stress hormone called Cortisol can make us gain weight and have a difficult time taking it off.
Millions of people have been inspired by the Biggest Loser. I meet people all the time joining Biggest Loser contest at their place of work or in the community. I have even met some amazing people who have gotten the Biggest Loser plans and workouts on their Wii and have lost 60 pounds in a year.
On February 5, 2011, I started a weight release journey. I have 40 plus pounds to release after years of inconsistent fitness, on and off healthy eating, and 3 pregnancies. I am tired of not being able to button my pants and hiding my belly by wearing un-tucked shirts. I am tired of wetting my pants every time I sneeze, getting winded walking up the stairs, and being exhausted from holding my 30 pound son for several minutes. And I am tired of fighting this awful rash that gets worse when I eat sugar for several days. Are you tired of the effects of being overweight?
I know all these things will improve when I improve. I don’t want to be a LOSER I want to be a Total Wellness WINNER. That is, a winner for my family, for my clients, and for myself. I want to do better because I realize my value and I AM WORTH MORE. (also said by Andrea of season 1 Biggest Loser.)
I want to say to you that YOU ARE WORTH MORE! You deserve Total Wellness. I hope that somewhere inside of you, you will hear my words and believe them.
If you are ready to make a change towards TOTAL Wellness and release inches, fat, and weight, then won’t you join me here.
I know this is a marathon and not a sprint. I know that this will take some lifestyle changes, slowing down in some areas, and speeding up in others. I know that there is a really healthy person inside of me waiting to come out. I am ready to find her. How about you?
Dr. Mary Starr Carter is known as the Total Wellness Doc. She has been training individuals about Natural Health Solutions for over 13 years. She is trained as a Chiropractor and has studied under the world’s foremost leaders in natural medicine. She is a mother and a wife and has created a balanced and total wellness life for herself and thousands of her clients using her simple wholistic approach to health and wellness. Her coaching, classes and ebooks help clients with Fibromyalgia, Hormone and Adrenal issues, Asthma, Diabetes, Weight problems, Thyroid and Chronic pain find resources and solutions to better health.